18.02.27 - South Loop Strength & Conditioning

18.02.27

Fitness
A. EMOTM 8:
3 push jerks w/ 1s pause in receiving position

B. Back squats
4×3; Building; Rest 2 min

C. 5 rounds for time:
10 Russian KB swings
10 goblet squats
10 goblet step-ups, alternating

Performance
A. EMOTM 8:
3 jerk balances
*Build in weight but keep this very sharp technique-wise.

B. One and a quarter back squat
4×3; Building; Rest 2 min

C. For time:
10 front squats (135/95)
10 burpee box jump overs (24”/20”)
10 front squats (155/105)
10 burpee box jump overs (24”/20”)
10 front squats (185/125)
10 burpee box jump overs (24”/20”)
10 front squats (225/155)
10 burpee box jump overs (24”/20”)
10 front squats (255/175)
10 burpee box jump overs (24”/20”)
*10 min cap.

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